Wednesday 01.27.2021

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Warm-up Drills
I. Jumprope x 2-3:00
II. Dynamics and Agilities
III. Scorpion Sandwhich
IV. Mobility

Impact/Focus: Flight Simulator
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 12:00 Incentive Time Cap.

I. Single-unders (scaled movement) x
10-20-30 … 80-90-100-90-80 … 30-20-10
(+/- 10 Reps per rung)

II. Double-unders (scaled volume) x

III. Double-unders (Rx’d) x
5-10-15 … 40-45-50-45-40 … 15-10-5

Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution. Scale to three fail attempts per rung before moving onto the next task.

Post rounds completed to comments.

“Dual Ambulators”
Complete the following for time

As quickly as possible;
10 x B.C. Run (50ft + 50ft)

5 Rounds of

1-arm Dumbbell Snatch (50/35lbs)
GHD/Abmat Sit-ups x 35-30-25-20-15 reps

Finish with

5 x B.C. Run (50ft + 50ft)

Notes: Less panic, more excitement… Surprises are fun, AMIRITE!?

Post scores to comments.

Samy Daghir

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